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  6. Napa cabbage vs. Yardlong beans

Napa cabbage vs. Yardlong beans — In-Depth Nutrition Comparison

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Significant differences between Napa cabbage and Yardlong beans

  • Napa cabbage is richer in Copper, while Yardlong beans is higher in Vitamin C, Magnesium, Vitamin B1, Potassium, Vitamin B2, and Phosphorus.
  • Yardlong beans covers your daily Vitamin C needs 14% more than Napa cabbage.
  • Napa cabbage has 2 times more Copper than Yardlong beans. Napa cabbage has 0.096mg of Copper, while Yardlong beans has 0.047mg.

Specific food types used in this comparison are Cabbage, napa, cooked and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Napa cabbage vs Yardlong beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more CopperCopper +104.3%
Contains more MagnesiumMagnesium +425%
Contains more CalciumCalcium +51.7%
Contains more PotassiumPotassium +233.3%
Contains more IronIron +32.4%
Contains more ZincZinc +157.1%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -63.6%
Contains more SeleniumSelenium +275%
~equal in Manganese ~0.201mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 16% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 54% 27% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin B6Vitamin B6 +54.2%
Contains more Vitamin CVitamin C +406.3%
Contains more Vitamin AVitamin A +71.1%
Contains more Vitamin B1Vitamin B1 +1600%
Contains more Vitamin B2Vitamin B2 +296%
Contains more Vitamin B3Vitamin B3 +35.2%
Contains more Vitamin B5Vitamin B5 +45.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~45µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more FatsFats +70%
Contains more ProteinProtein +130%
Contains more CarbsCarbs +311.7%
Contains more OtherOther +323.5%
~equal in Water ~87.47g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Napa cabbage Yardlong beans
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Napa cabbage Yardlong beans Opinion
Calories 12kcal 47kcal Yardlong beans
Protein 1.1g 2.53g Yardlong beans
Fats 0.17g 0.1g Napa cabbage
Vitamin C 3.2mg 16.2mg Yardlong beans
Net carbs 2.23g 9.18g Yardlong beans
Carbs 2.23g 9.18g Yardlong beans
Magnesium 8mg 42mg Yardlong beans
Calcium 29mg 44mg Yardlong beans
Potassium 87mg 290mg Yardlong beans
Iron 0.74mg 0.98mg Yardlong beans
Copper 0.096mg 0.047mg Napa cabbage
Zinc 0.14mg 0.36mg Yardlong beans
Phosphorus 19mg 57mg Yardlong beans
Sodium 11mg 4mg Yardlong beans
Vitamin A 263IU 450IU Yardlong beans
Vitamin A 13µg 23µg Yardlong beans
Manganese 0.203mg 0.201mg Napa cabbage
Selenium 0.4µg 1.5µg Yardlong beans
Vitamin B1 0.005mg 0.085mg Yardlong beans
Vitamin B2 0.025mg 0.099mg Yardlong beans
Vitamin B3 0.466mg 0.63mg Yardlong beans
Vitamin B5 0.035mg 0.051mg Yardlong beans
Vitamin B6 0.037mg 0.024mg Napa cabbage
Folate 43µg 45µg Yardlong beans
Saturated Fat 0.026g Napa cabbage
Monounsaturated Fat 0.009g Yardlong beans
Polyunsaturated fat 0.042g Yardlong beans
Tryptophan 0.029mg Yardlong beans
Threonine 0.094mg Yardlong beans
Isoleucine 0.135mg Yardlong beans
Leucine 0.18mg Yardlong beans
Lysine 0.166mg Yardlong beans
Methionine 0.036mg Yardlong beans
Phenylalanine 0.139mg Yardlong beans
Valine 0.146mg Yardlong beans
Histidine 0.082mg Yardlong beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Napa cabbage Yardlong beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
7%
Napa cabbage
14%
Yardlong beans
Minerals Daily Need Coverage Score
12%
Napa cabbage
19%
Yardlong beans

Comparison summary

Which food is richer in minerals?
Yardlong beans
Yardlong beans is relatively richer in minerals
Which food contains less Sodium?
Yardlong beans
Yardlong beans contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Yardlong beans
Yardlong beans is relatively richer in vitamins
Which food is lower in Saturated Fat?
Napa cabbage
Napa cabbage is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 54)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/nutrients
  2. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.